10 Rounds for time of:
3- Weighted Pull-ups 25/45
5- Strict Pull-ups
7- Kipping Pull-ups
(Can not come off the bar)
Workout of the Day 11 Jan 2017
Ninja
Weekend Warrior
10 Rounds for time of:
3- Strict Pull-up Negatives
5- Kipping Pull-ups
7- Ring Rows
(Can not come off the bar)
Apprentice
10 Rounds for time of:
3- Strict Pull-up Negatives
5- Strict Pull 2 Standing
7- Push-ups
Strength
Bench Press
5×5 with a 3sec pause 1/2in off Chest
(Rest 2 mins between)
Flowery Branch Coaches
5:30 AM – Wes
8:30 AM – Jeremy
4:00 PM – Brandon
5:30 PM – Brandon
6:30 PM – Nora
Gainesville Coaches
6:00 AM – Trice
12:00 PM – Brandon
4:30 PM – Jeremy
5:30 PM – Jeremy
